Welcome to Self Soul Space! This blog is designed to bring you healthy lifestyle tips. A true healthy lifestyle, embodies a healthy mind, body, spirit, and environment. Thanks for stopping by to check out my way of living.

Thursday, May 3, 2012

Black Bean Burgers

Here is a yummy recipe to make your own non-meat burgers.  I even used a leftover burger on today's salad for lunch, see my instagram (acolemanthayer) for a pic.  Now, this is not my husband's favorite meatless dish, because of this, I served  "real" french fries along side the burgers.  I also served the black bean burgers on whole wheat buns, with spinach, tomatoes, ketchup, and mayo.  This recipe reminds me of one of my favorite veggie burgers from a restaurant I used to frequent in LA.  I hope you enjoy the burgers as much as I do.

Black Bean Burgers
Serves 4
Total time: 30 min, 15-20 min prep and 10 min cooking  

1 (15oz) can black beans, drained and rinsed
1 egg
1/4 cup chopped yellow onion
1 cup whole wheat bread crumbs (2 slices of stale bread if making own in small food processor)
1 tsp dried oregano
1 tsp dried basil
1/4 tsp cayenne pepper
1/2 tsp garlic powder
1/4 cup grated Parmesan cheese
1/4 cup cooked brown rice (optional, leftovers work great)
salt & pepper to taste
1-2 tbsp olive oil (+ a splash in patties)
4 whole wheat hamburger buns
spinach (or lettuce of your choice)
sliced tomatoes
sliced red onion (optional)

Put beans in a large bowl, and mash well with a fork or a potato masher.  Add egg, yellow onion, bread crumbs, oregano, basil, cayenne pepper, garlic powder, parm cheese, rice (optional), splash of oil, salt, & pepper.  Mix well (I used my hands), then shape into 4 patties (or 6-8 mini sliders).  You can make the patties ahead of time, just wrap in plastic wrap and store in fridge up to 24 hrs.

Heat olive oil in large skillet over medium heat.  Arrange patties in a single layer, with space in between, cook in batches if necessary.  Cook, until golden brown on one side, flip once, then cook other side until golden brown, about a total of 10 minutes.  Transfer to buns, top with your choice of toppings, serve and enjoy!

I have to be honest, grilling them isn't recommended... I had a hard time keeping the patties together.  However, a grill pan does work well, as long as its well oiled.  Black bean burgers are a great burger alternative packed with fiber and protein, and an awesome option for Meatless Mondays too!!

No comments:

Post a Comment